Grow Ectomorph Grow from Kasey Esser

by Hairul Aidil Fadzlee

1 athletes joined

Program Description

Bang for your buck gains for the ectomorph. Full training layout here in T Nation. https://www.t-nation.com/training/grow-ectomorph-grow/

Program Overview

Level

Intermediate

Goal

Powerlifting, Bodybuilding

Equipment

Full Gym

Program Length

4 weeks

Time Per Workout

50 minutes

Created

Feb 02, 2024 03:17

Last Edited

May 07, 2024 10:35

Day 1

Deadlift (Barbell)

3 Sets

6 Reps

85%

Chin-Up (Bodyweight)

3 Sets

6-8 Reps

Barbell Row

2 Sets

10 Reps

Day 2

Floor Press (Barbell)

3 Sets

6 Reps

85%

Military Press (Barbell)

3 Sets

6 Reps

85%

Bench Press (Dumbbell)

3 Sets

8 Reps

@7-8

Day 3

Box Squat (Barbell)

3 Sets

6 Reps

85%

Bulgarian Split Squat (Dumbbell)

2 Sets

10 Reps

@6.5-7.5

Stiff Leg Deadlift

3 Sets

8 Reps

@7-8